Fish Romano

By Tonya_Speed

Per Serving: 283 Calories; 6g Fat; 45g Protein; 8g Carbohydrate; trace Dietary Fiber; 109mg Cholesterol; 237mg Sodium. Exchanges: 1/2 Grain(Starch); 6 Lean Meat; 1/2 Fat.

Ingredients

• 3/4 cup white wine
• 1 teaspoon thyme
• 1/4 teaspoon pressed red pepper (optional)
• 4 cloves garlic, pressed
• 6 each fish fillets
• 1/2 cup flour
• 1/2 cup Romano cheese, grated
• Salt and pepper to taste
• 1 tablespoon olive oil
• Lemon wedges

Preparation

Step 1

In a large plastic, zipper topped bag, combine first four ingredients. Add fish, seal bag and marinate in refrigerator for 30 minutes, turning bag occasionally.

Meanwhile, combine flour and next 3 ingredients in another large plastic zipper topped bag. Remove fish from marinade (discard marinade) and add them to the flour bag, close bag and shake to coat evenly with flour mixture.

In a skillet, heat oil over medium high heat. Add fish and cook 6 minutes on each side or until fish flakes easily when tested with a fork. Serve with lemon wedges.

SERVING SUGGESTIONS: Serve with sautéed yellow squash, brown rice and big green salad.